Sunday, July 10, 2011

 

“GI Jane”

100 Burpee pull ups for time

Saturday, July 9, 2011

 

Tabata interval

(:20 work / :10 rest)

8 Rounds of the following triplet:

KB swings (55#/35#)

Push ups

Squats

THEN

800m run

*post total reps completed and your 800m run time to comments

 

Friday, July 8, 2011

 

Rest / Make-up

Thursday, July 7, 2011

 

 

Strength

3×5 Deadlift

 

Conditioning

“Grace”

30 Clean & jerk for time (135#/95#)

Wednesday, July 6, 2011

 

“Filthy Fifty”

For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders

***25 minute time cap***

Tuesday, July 5, 2011

 

Strength

3×5 Weighted pull up

 

Conditioning

“Death by 10 meters”

Monday, July 4, 2011

 

Rest

 

***Reminder***

All make-up / open gym sessions are cancelled today. CFPV will only be available for athletes completing one of their “Foundations” sessions.


Sunday, July 3, 2011

 

21-15-9 reps of:

(135#/95#) Deadlift

(135#/95#) Back squat

Saturday, July 2, 2011

 

1/2 “Kelly”

5 Rounds for time of:

200m Run

15 Box jumps (24″/20″)

15 Wall ball (20#/14#)

Friday, July 1, 2011

 

Rest / Make-up